Måndag 8:e

Warm up 10 min

Ev. 30 sec for 10 min:
One set of hanging knee raises/straight leg raises/toes to bar
(Pick a number of reps and aim to complete that number of reps every set)

In teams of two, 12 min AMRAP:
8 burpees over bar
5 power snatch

Tisdag 9:e

Warm up 10 min

Every 30 sec for 15 min:
Perform 1 clean and jerk

11 min AMRAP
9 KB-swing/snatch
7 Pull-ups/ring row
5 Ring dips/box dips/push-ups

Onsdag 10:e

Warm up 10 min

Emom 10 min:
1 set of half HSPU/HSPU/deficit HSPU

25 RFT:
1 Clean
3 Pull-ups
5 Wallballs

Tyngdlyftning 18.15, ryck och stöt

Tordag 11:e

Warm up 10 min

Every 2 min for 12 min
5 Front squats

21-15-9
Deadlift
Hand release burpees
(At the end of every SET, perform 25 double-unders)

Styrkelyft 18.15, bänkpress

Fredag 12:e

Warm up 10 min

For time (cap 10 min):
100 incline push-ups/push-ups/strict ring dips

3-6-9-15-21-27
Thrusters
Box jumps